Exercises such as pull-ups are often included in a variety of exercise programs designed to develop the muscles of the arms and chest. But in order for the exercise to be as effective as possible, it is necessary to learn & pull up correctly.
To do this, you need to grab the bar with a straight grip - while your hands should be slightly wider than shoulder width apart. In the starting position, the arms should be fully straightened and stretched, the shoulders should be relaxed. While inhaling, you need to hold your breath and start lifting upward, controlling the movement of your elbows. It is necessary to pull up on your arms until your chest reaches the level of the bar or even rises a little higher. After that, as you exhale, you should go down - smoothly and calmly, until you reach the starting position. The most common misconception about pull-ups is that athletes are confident that their biceps are involved in the pull-up process. In fact, this is not so - the main load in this exercise falls on the triceps.
If you want pull-ups to maximize the development and tone of the back muscles, you need to make the grip as wide as possible. To prevent pull-ups from becoming a traumatic exercise, you should pay attention to the position and work of the joints in the process of performing pull-ups (this is especially true for pull-ups with a wide grip). Many novice athletes, even realizing all the benefits of pull-ups, do not really like to perform this, in fact, a simple but effective exercise. The fact is that lifting your weight on your hands at first can be really very difficult. But if you try to pull up correctly and monitor the condition of your muscles and ligaments during training, over time, pulling up will no longer seem so overwhelming.
